Even if you are one of the lucky ones who don't rush into fatty, sweet and fried foods in stressful situations, you certainly know that for a huge number of people, it is the wrong "stress eating" that causes overweight.
Why is it that food acts for us as a positive psychological factor, a kind of comforter? Or maybe you can "eat stress" correctly, while maintaining health and attractiveness?
We offer together with estet-portal. com understand the problem, what should be the nutrition under stress in order to protect our body from its destructive effects.
If you can not do without stressful situations
Before deciding on the choice of the "right foods" that will help cope with the effects of stress, let's, at least in general terms, understand what stress is and why we are so drawn to "delicious"?
Unfortunately, in everyday life, we used to use the beautiful and sonorous word "stress" to call almost any excitement, anxieties and experiences.
In fact, stress — it's not just excitement. Stress is a set of physiological processes in the body that occur in certain situations that a person perceives as a danger. These processes are interconnected and complex.
Since we need to defend ourselves or flee to save life and health, our body creates maximum opportunities for this. A shock dose of stress hormones — adrenaline, norepinephrine and cortisol, which for a short time provide enhanced brain function — after all, in a moment of stress, life itself can depend on the right and very quickly made decision!
Heartbeat quickens, brain is actively supplied with oxygen. In addition, muscle tone increases, in a state of stress, even a person who is far from athletics can run away from persecution or very convincingly “give back”. It turns out that stress is even useful, otherwise a significant number of human beings, not yet so numerous, at the dawn of the development of civilization could easily become the prey of numerous predators.
Yes, and in the modern world, stress is indispensable, in everyday life, we are constantly faced with situations that require maximum concentration and instant decision-making from us.
What is the danger of chronic stress
Our everyday life is so arranged that a lot of negative circumstances that repeat from day to day almost imperceptibly drive us into a state of "chronic stress" which produces its destructive effect in our body. Why is this happening? Alas, the resources of our body are limited. Mobilizing in a stressful situation, increasing blood flow to the brain, the body deprives certain organs of nutrients and oxygen.
The heart and blood vessels, the digestive organs suffer, immunity decreases. Under conditions of chronic stress, the body does not always have enough "building material" that we get from food to ensure work in extreme mode, and at the same time continue continuous and uninterrupted tissue repair.
Why do we want something tasty
It has long been noticed that a huge number of people manage to acquire overweight (and even obesity) precisely during periods when certain difficult life circumstances put stress on the body day after day. Why do we crave exactly what nutritionists recommend limiting or eliminating from the diet during times of stress?
Food — one of the greatest pleasures in our lives. Endorphins — special pleasure hormones — help to cope with depression and bad mood. In addition, the body identifies the feeling of satiety with security. And continues to demand food from you, which you can save "for a rainy day."
The craving for sweets is of particular importance: it is glucose that feeds the brain, serves as a "fuel" that provides energy to the cells of the whole organism.
Foods to help fight stress
So, now we can decide on the first priority. We need to choose such products for our daily diet so that while enjoying delicious food, we avoid the appearance of unnecessary fat deposits, which, in turn, can cause a new round of stress.
Here are some tips to help you make your diet more balanced.
1. First of all, you should refrain from conscious attempts to go on a low-calorie diet, since any severe restriction in eating — in itself is a stress for the long-suffering organism.
The synthesis of stress hormones requires proteins from the body. If they are not enough in food, the body will get them where it can. That is why the tissues of the intestines, stomach and kidneys can suffer from stress. To prevent this from happening, do not deprive yourself of protein foods. However, give preference to lean beef, veal or chicken. Offal should not be ignored: liver is rich in vitamin A, in addition, it serves as a source of various minerals and supplies iron to the body.
Read: "Protein Food: The Pierre Dukan Diet"
2. Do not forget about fish dishes, as well as a variety of seafood, which are especially easy to digest. In addition, ocean fish is rich in omega-3 fatty acids, contains many vitamins (including vitamin D) and minerals (calcium, phosphorus, iodine).
You may be interested in: "The Complete Guide to Omega-3 Fatty Acids"
3. Vegetable proteins — A great way to diversify your diet with tasty and healthy food. Nuts and seeds, all kinds of legumes will supplement your diet with B vitamins, which will help normalize metabolism and have a positive effect on the functioning of the nervous system. In addition, these products contain much-needed magnesium and zinc.
4. In addition to protein foods, we need foods rich in complex carbohydrates. These are, first of all, a variety of cereals, bakery products that use wholemeal flour, a variety of whole grain breads. These products give a feeling of satiety, which is very important if you are watching your figure and controlling your weight.
5. Since the body needs calcium to fight stress, we will pay due attention to a variety of low-fat dairy products: kefir , natural yoghurt, fat-free cottage cheese.
6. Everyone knows about the benefits of fruits and vegetables. It is an indispensable source of a wide variety of vitamins, minerals and coarse dietary fiber. Try to eat a variety of fruits and vegetables, not only fresh, but also boiled, steamed or baked.
7. As a nutritious and light snack, a banana, various types of nuts are perfect. They contain many vitamins, rich in antioxidants. In addition, a banana is one of the foods that help improve mood, overcome despondency and depression.
8. If you really crave something sweet, eat some black (the blacker the better!) chocolate. However, the choice of this product should be approached responsibly! In cheap varieties of chocolate you will find the whole range of harmful additives.
Why you shouldn't stress-eat
Perhaps the most important thing not to do in the fight against stress — is to expose yourself to new stress and endure hunger.
In order to get out of the "black band" with the least losses, we will agree:
• Establish a diet. If you eat five times a day, it will be easier for you to survive until the next meal without experiencing an irresistible desire to snack on anything.
• Refuse too high-calorie foods and large amounts of food. Stress has a negative effect on the functioning of the digestive system, do not complicate its work by eating dishes containing excess fat or meat fried to a crispy brown crust.
• Avoid all types of fast food. Train yourself in the evening to think over what you will take for dinner, and what — as a light snack.
• Try to limit the amount of caffeinated drinks. Strong black coffee, tea, and especially a variety of energy drinks can aggravate the situation.
Don't rely too much on the relaxing effects of alcohol. Perhaps this tool is effective, but only occasionally, in emergency situations, and in the case of a really high-quality drink. However, it is not suitable for chronic stress, as it threatens to develop into an addiction.
Of course, each of us eventually develops our favorite methods of overcoming the negative effects of stress. However, using our simple tips, you will be able to overcome the difficult and stressful moments that inevitably happen in life more easily, faster, and most importantly, without compromising health and beauty.
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